CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Everything unbroken. Fast reps and fast transitions. If you can, set up equipment very close and aim for sub :45 each Set.

COMPETE | PART 1

EMOM x 32 MINUTES (No Measure)

MIN 1 – 12/10 Cal Ski

MIN 2 – 12-15 GHD Sit-Ups

MIN 3 – 30-50 Crossover Singles

MIN 4 – 4-5 Wall Walk

(No Measure)
GOAL: RPE 7 | Still in our 32 minute range. We saw some of these movements before so the goal would be to try to increase your effort by aiming for the higher rep range.

COMPETE | PART 2

3-4 SETS FOR QUALITY (No Measure)

12 DB Pull Overs (Athlete Choice)

10 Barbell Hip Thrusts (Athlete Choice)

8 Strict Ring Dips

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 6 | Choose a Moderate weight for the Pull Overs and Hip Thrusts. Goal is to be able to perform all movements unbroken. Perform reps for quality.